Monday: 16 miles (9:16). Since I was traveling this past weekend, I did the long run today. I was planning on 18-20, but the right leg was feeling sore starting on mile 14. Hopefully just soreness from driving 600 miles over the weekend.
Tuesday: 3 miles (9:35), 5 miles (8:49). On the first run, quads felt sore and I felt pretty stiff from yesterday's long run. I was able to get a session on the Normatec leg recovery system between runs and felt much better on the second run, which included 25 second pickups each mile.
Wednesday: 2 miles (9:16), 7 miles (8:08), 1 mile (9:56), 3.1 miles (9:12). Started with a 2 mile warmup at Drakes Creek Park and then headed to the Hendersonville High School Track. Ran 3 miles at sub 8:00, 1/2 mile jog, 2 miles at sub 7:40, 1/2 mile jog, 1 mile at sub 7:15. The 6 tempo mile splits were 7:57, 7:51, 7:50, 7:33, 7:30, 7:08. Added a 3 mile shakeout run a couple hours later at the Streets of Indian Lake.
Thursday: 4 miles (9:13), 3 miles (9:13). Two treadmill runs since it was a steady rain all day. This afternoon my right leg started to hurt while walking as I push off on it. Hard to explain, like high up on the leg. It doesn't hurt while I ran, just walking.
Friday: 2 miles (9:30), 4 miles (8:16), miles (9:40). After a 2 mile warmup, ran 8 x (.15 miles @ sub 7:00 + .35 miles @ sub 9:00). Then a 2 mile cooldown. Right leg still hurting some and I could feel it on impact during the fast intervals.
Saturday: 3 miles (9:32), 5 miles (9:29). Woke up with my right leg feeling better, but in the afternoon it started to hurt again after driving to Franklin and back to get my car serviced.
Sunday: 2 miles (9:41), 5 miles (8:22), 3.1 miles (9:43). The training plan called for 20 miles today, but with my sore right leg, I didn't think that was a good idea. So I thought I would run fewer, but try to get some quality miles in. So I started with a 2 miles warmup at Drakes Creek Park and then went over to the HHS Track and ran 2@8:00, 1/2@jog, 1@8:00, 1/4@jog, 1@8:00, 1/4@jog and then back to DCP for the cooldown. I could tell this was tougher than running the fast miles on Wednesday. The first mile at the track was about the same pace as Wednesday, but my heart rate was 8 beats higher on the first mile. The body is just not the same every day.
Total Miles: 70.2 miles. Still managed to reach 70 miles with the reduced run on Sunday since I had done a long run on Monday. Volume should stay in the 70-80 mile range until London except for some weeks with some half marathon races.
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